CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 3 Rounds
6 1-Arm Kettlebell Shoulder Press
10 Russian Kettlebell Swings
10 Kettlebell Romanian Deadlifts
50′ 1-Arm Kettlebell Farmers Carry (R/L)
5 Deep Squat Thoracic Rotation (R/L)
5 Plank Shoulder Taps (R/L)
Clean and Jerk (E2MOM)
Every 2 minutes on the minute perform 3 Power Clean and Jerks @ 65% for 8 rounds.
Metcon (Time)
Every 5:00 minutes for 4 rounds complete:
15/12 Bike Calories
10 Russian Kettlebell Swings
20 Abmat Sit-ups
10 Push-ups
Pick your own weight for Russian kettlebell swings
Score is slowest time